21
Feb
2012
0

A pain in my A**

A pulled hamstring is a pain in my ass- seriously. I knew it was getting tight and I didn’t step up my stretching. Wham Bam one little move the wrong way and I’m limping for a few weeks. The reason my normal daily stretching didn’t keep it stretched out is I teach 3 stretching/ resistance band classes in less than 12 hours. We’ve been doing a new (really awesome) lower body resistant band workout that should have a rest day between workouts. What I should have been doing and will start doing now is using a weaker band for 2 of the classes so as not to over work my muscles. Hindsight is always 20-20! You get the most benefit from a resistant workout (either with bands or weights) 2-3 times a week. The recommended times vary depending on age and fitness ability but you can get a decent upper body and core workout done in 15-20 minutes. What ever you do don’t forget to stretch!

Hamstring Stretch

31
Jan
2012
0

Facing Winter

How do you face the winter? The dark cold days that seem to never end. My natural urge is to hibernate until spring, just give me some dry firewood, a blanket and a good book. But I know what’s good for me and I force myself to go out into the cold. Once I’m bundled up (that means long underwear) I head out to enjoy the weather thought the eyes of my dog. Malcolm doesn’t mind if it’s cold, wet, muddy, or snowy he just loves to be outside walking with me. He never seems to be bored by seeing the same old dull trees and bushes. His joy knows no bounds when it comes to sniffing the scenery and the yellow snow. I might have to force myself out the door but once there I take a tip from the dog and just enjoy the my few moments of fresh air and nature. I’m not in a rush to get somewhere, I’m not running a race, I’m just enjoying a walk. Since I’m not trying to log on my miles (I like the treadmill in the winter for that) I can enjoy 20 minutes of just being outside without any pressure to “get my heart rate up” or “increase my pace”. Who knows, maybe a little of that Vit D gets through the clouds that we always have here in Michigan in the winter.

3
Jan
2012
0

Classes for Winter 2012

Start your new year off right with a stretching class

Winter session 2012 starting January 9

Monday 6pm

Tuesday 9:30am
11:00am Chair Class

Thursday 11:00am

10 week session $75 ($60 senior discount)
Chair class $50 (includes senior discount)

Call or email with questions or to sign up for class
149 Howell St
Pinckney, Mi 48169
734 878 2113
stretchforhealth@gmail.com

30
Dec
2011
0

3 steps insure your successful New Years Resolutions

If you’re like me at all you don’t keep your New Years Resolutions. Yet I make them year after year. The reason I persevere in the face of yearly defeat makes me the person I am today. To set goals ( such as; post my blog every week, read a hard text book, lose 30 pounds, run a 5k or take a trip around the world) keeps me moving toward the person I want to be. I try to be. Do I meet all my goals? No, but I feel successful, because I keep improving and changing and that’s good enough for me.

3 steps to insure success when writing your resolutions

1. Be realistic

2. Keep it simple

3. Keep the goal in mind

I want to do something “big” for my 60th birthday. Really push myself physically. I’m not a runner at all- unless something is chasing me. My resolution: to run a 3K. That’s a realistic distance, keeping it simple I could run 3x/wk, and keeping my goal in mind to celebrate my Bday with a stronger body. Even if I don’t run a 3k I’ll have added running to my exercise routine and thus I’ll still come out ahead of where I’d be if I didn’t have a resolution in the first place “n’est-ce pas”?

Doing your walking in the snow this holiday? Let this simple stretch help with your “shin splints”.

8
Dec
2011
0

What does stress have to do with it?

It happens to everyone. Sometimes rarely, more often frequently. Stress in all forms can cause the same problems in most people. Stress is the way you respond to a demand, good or bad. We release chemicals into the blood to help strengthen us for the “flight or fight” response. Keeping your body keyed up in case you need to run for it. The problems arise from not having the time you need to let your body relax between bouts of stress.

Keeping your body under stress (something as simple as driving to work everyday- anyone drive 94 into Detroit?) can cause and contribute to:

High blood pressure
Blood sugar problems
Ulcers
Headaches
Heart disease
Irritable bowl
Fibromyalga
Countless other problems we have yet to identify

How can you relieve stress?
Meditate
Yoga
Exercise
Breathing exercises
Guided visualization

I do a breathing exercise where I slow my breath and close my eyes for 2-3 minutes and keep my exercise routine going during times of stress. This is one of my favorite before bed/ slow me down stretches.

Keep Moving!

6
Oct
2011
0

Stop the insanity!

My days are getting back to normal and slowing down a bit. I’ve moved my daughter Birchann out of upstate New York and as a Doctor of Chiropractic she has moved to Boulder Co. If you know anyone in Boulder looking for a GREAT Chiropractor spread the word. I’ve been busy moving my massage office out of my home and into my stretching studio. I have the perfect little room off the main exercise room. The move has mixed blessing, such as having to leave my house on a cold winter day to work instead of walking down the hall to my office. The biggest plus is getting my family room back, so I can move my treadmill out of my living room. I’ve also been busy organizing the new resistance band workout routines. I’m loving working with the bands, I’ll tell you more another day.

At the top of my October to do list is filming more stretching videos. Here’s a great little stretch (one of my favorites) to keep you going.

11
Sep
2011
0

Changes to Class Schedule, yet again……..

Friends, please note the changes happening to class schedules. If you’ve already signed up for an upcoming class (and if the time has changed
as it has on Thursday) please send me a note confirming your attendance. Thanks and sorry for the inconvenience this my cause you. This up coming week I will be
offering drop in classes on Monday, Tuesday chair class and Thursday. This is a great opportunity to try a stretching class and see what we do!

Drop in Fees: $6 ($5 senior discount)

Next Week Sept 12-16

Monday Sept 12
6pm Stretching Class drop in

Tuesday Sept 13
9:30am Regularly scheduled class
10:30 Chair Stretching Class drop in

Thursday Sept 15
No class

New Session Starting week of Sept 19

Monday
6-6:45 Stretching
7- 7:30 Resistance Band Strengthening

Tuesday
9:30-10:15 Stretching
10:30-11 Resistance Band Strengthening

11:15-12:15 Chair Stretching and Strengthening

Thursday
11:30-12:15 Stretching
12:30- 1 Resistance Band Strengthening

Please call or email with questions or to sign up for class. Each Stretching Class is 45 minutes for a 10 week session for $55 ($45 senior discount) and Resistance Band Class is 30 minutes for 10 weeks for $40
Sign up for both Stretching and Band Class for $75 for 10 weeks, senior discount $60. The Chair Stretching and Strengthening class with senior discount is $50.

5
Sep
2011
0

Remember, no classes on Tuesday.

1
Sep
2011
1

New Resistance Band Strengthening Classes

*Stretch for Health Deborah Farkas call to register or questions
734 878 2113 or
email stretchforhealth@gmail.com

News Flash!
*New Session of Stretching Classes Starting after Labor Day and…………
Resistance Band Classes Starting Too!

Thursday September 8 9:30am Stretching Class

Monday September 12 6pm Resistance Band Strengthening

Monday September 12 6:30pm Stretching Class

Tuesday September 13 10:30am Seated Resistance Band

Tuesday September 13 11am Seated Stretching Class

Thursday September 22 11:30am Resistance Band Strengthening

Thursday September 22 12pm Stretching Class

Resistance Band Strengthening Class will target upper body, core and
balance. Working with Bands is a safe way to strengthen your body. There
is tension throughout the exercise which improves balance and involves more
muscle groups. Once you use bands you’ll never use free weights again.

26
Jul
2011
2

I’m a hard driving woman

I’m gearing up for a 9 hour drive from Mi to upstate NY to attend my daughter’s graduation from chiropractic school (look out there’s a Doctor in the house!). As I’ve gotten older- change that to matured, I find it’s harder to sit for long hours without my hips bothering me. To the embarrassment of my children I have been know to stretch while traveling. I can always find a place to do it, a chair at McDonald’s, the grass outside of a restaurant, the top of a picnic table or to lean into a tennis ball against a wall. The best thing I can do for myself is to stretch while I’m driving. I try to do these stretches every 20 minutes or so. Here are the two best stretches to do while your driving. Remember, keep your hands on the wheel and your eyes on the road. Happy trails!

Hip stretch for the car

Pectoralis stretch for the car

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